बेरीज
बेरीज ही गोड-आंबट फळे आहेत. 100 ग्रॅममध्ये 50 कॅलरी आणि व्हिटॅमिन C मिळते. दही, ओट्स किंवा स्मूदीमध्ये घाला.
माहिती
बेरीज ही लहान, रसाळ आणि गोड-आंबट चवीची फळे आहेत. यामध्ये स्ट्रॉबेरी, ब्लूबेरी, रास्पबेरी आणि ब्लॅकबेरी यांसारखे प्रकार येतात. ती ताजी खाल्ली जातात, स्मूदीमध्ये मिसळली जातात, डेझर्टमध्ये बेक केली जातात किंवा दही, सिरीअल आणि सॅलडवर टॉपिंग म्हणून वापरली जातात.
पोषण माहिती
प्रति 100g
2000 kcal आहारावर आधारित % दैनिक मूल्य
कॅलरी
50 kcal
3% DV
एकूण मेद
0.5g
1% DV
व्हिटॅमिन K0.1g
थायामिन (B1)0.3g
एकूण कार्बोहायड्रेट
12.0g
4% DV
फोलेट (B9)4.0g
व्हिटॅमिन B127.0g
बायोटिन (B7)0.2g
प्रथिने
1.0g
2% DV
वनस्पतिजन्य प्रथिने1.0g
जीवनसत्त्वे आणि खनिजे
जीवनसत्त्वे
| पोषकघटक | प्रमाण | DV% | अर्धायुष्य |
|---|---|---|---|
| कोलीन | 8.0mg | 1% | |
| व्हिटॅमिन A | 5.0mcg | 1% | |
| थायामिन (B1) | 0.0mg | 3% | |
| रायबोफ्लेविन (B2) | 0.0mg | 2% | |
| नायसिन (B3) | 0.4mg | 3% | |
| पँटोथेनिक आम्ल (B5) | 0.2mg | 4% | |
| व्हिटॅमिन B6 | 0.1mg | 3% | |
| फोलेट (B9) | 20.0mcg | 5% | |
| व्हिटॅमिन C | 30.0mg | 33% | |
| व्हिटॅमिन E | 0.7mg | 5% | |
| व्हिटॅमिन K | 15.0mcg | 13% |
खनिजे
| पोषकघटक | प्रमाण | DV% | अर्धायुष्य |
|---|---|---|---|
| कॅल्शियम | 20.0mg | 2% | |
| तांबे | 100.0mcg | 11% | |
| लोह | 0.6mg | 3% | |
| मॅग्नेशियम | 15.0mg | 4% | |
| फॉस्फरस | 25.0mg | 4% | |
| पोटॅशियम | 150.0mg | 3% | |
| सेलेनियम | 0.4mcg | 1% | |
| सोडियम | 1.0mg | 0% | |
| झिंक | 0.3mg | 3% |
बेरीज असलेल्या पाककृती (93)
Avocado Eggs
220 kcal
Greek yogurt bowl with strawberries, kiwi, and almonds
315 kcal
ब्लूबेरीसह दही
180 kcal
ब्लूबेरीसह दही
180 kcal
Greek yogurt berry kiwi bowl
255 kcal
कोलेजन, पीनट बटर आणि ब्लूबेरीसह प्रोटीन शेक
290 kcal
व्हे प्रोटीन ब्लूबेरी पीनट बटर शेक
220 kcal
Plain yogurt with blueberries, Brazil nut, and sunflower seeds
240 kcal
Greek yogurt bowl with strawberries, kiwi, and pumpkin seeds
290 kcal
Fortified milk smoothie with banana, berries, spinach, and peanut butter
470 kcal
हेझलनट्ससह बेरी बनाना योगर्ट बाउल
320 kcal
Fortified oatmeal with milk, blueberries, and almond butter
410 kcal
Cottage cheese bowl with strawberries, orange segments, walnuts, and hemp seeds
370 kcal
Fortified milk smoothie with oats, strawberries, orange, and almond butter
430 kcal
Greek yogurt dinner bowl with pumpkin seeds, kiwi, and berries
360 kcal
Overnight oats with chia seeds, strawberries, and fortified soy milk
360 kcal
Breakfast smoothie with kefir, spinach, banana, berries, and almond butter
355 kcal
Greek yogurt bowl with kiwi, strawberries, and fortified whole-grain cereal
360 kcal
Greek yogurt bowl with pumpkin seeds, kiwi, and berries as a light dinner add-on
290 kcal
Greek yogurt bowl with pumpkin seeds, kiwi, and berries served alongside a vegetable omelet
480 kcal
Fortified oatmeal with milk, pumpkin seeds, and blueberries
360 kcal
Overnight oats with chia seeds, banana, strawberries, and fortified milk
430 kcal
Fortified whole-grain cereal with milk, blueberries, and almonds
350 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats
420 kcal
Fortified high-protein cereal with milk and blueberries
310 kcal
केळी आणि पीनट बटरसह अॅसाई बाउल
430 kcal
Plain kefir with blueberries, bran cereal, and walnuts
320 kcal
Overnight oats with chia seeds, banana, and strawberries
420 kcal
Cream of wheat made with fortified soy milk plus blackstrap molasses and blueberries
310 kcal
Fortified soy yogurt breakfast bowl with kiwi, strawberries, chia, and pumpkin seeds
360 kcal
Fortified soy yogurt dinner side with berries, chia, and one Brazil nut
260 kcal
Fortified Soy Yogurt Dinner Bowl with Berries, Chia, Pumpkin Seeds, and 1 Brazil Nut
320 kcal
Fortified soy yogurt dinner side with berries, ground flax, and one Brazil nut
220 kcal
Fortified soy yogurt dinner parfait with berries, kiwi, chia, and walnuts
390 kcal
Fortified soy yogurt parfait dinner bowl with oats, chia, blueberries, and one Brazil nut
390 kcal
Greek yogurt cottage cheese berry walnut lunch bowl
410 kcal
Greek yogurt berry chia bowl
290 kcal
Kefir smoothie with strawberries, spinach, and oats
285 kcal
Overnight oats with milk, chia, strawberries, and almond butter
410 kcal
Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries
310 kcal
Cottage cheese with strawberries and Brazil nuts
285 kcal
Greek yogurt bowl with chia seeds, kiwi, and berries
300 kcal
Overnight oats with milk, pumpkin seeds, strawberries, and almond butter
470 kcal
Fortified kefir smoothie with spinach, banana, and strawberries
290 kcal
Overnight oats with milk, chia, raspberries, and almond butter
420 kcal
Greek yogurt breakfast bowl with kiwi, berries, pumpkin seeds, and chia
340 kcal
Cottage cheese breakfast bowl with pineapple, blueberries, and walnuts
300 kcal
Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats
360 kcal
Fortified oatmeal made with milk, strawberries, and almond butter
390 kcal
Overnight oats with chia seeds, strawberries, and fortified milk
320 kcal
Cottage cheese bowl with orange, blueberries, and almonds
340 kcal
Fortified high-protein cereal with milk and strawberries
320 kcal
Overnight oats with milk, banana, pumpkin seeds, and blueberries
410 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, oats, and chia seeds
365 kcal
Berry-spinach kefir smoothie with oats
300 kcal
Fortified high-protein breakfast smoothie
360 kcal
Fortified oatmeal with strawberries and pumpkin seeds
360 kcal
Greek yogurt berry oat parfait
340 kcal
Fortified soy milk smoothie with strawberries, spinach, and peanut butter
340 kcal
Greek yogurt bowl with berries, oats, and chia seeds
380 kcal
Fortified breakfast cereal with milk and strawberries
320 kcal
Greek yogurt bowl with berries and pumpkin seeds
320 kcal
Greek yogurt bowl with walnuts, berries, and chia seeds
360 kcal
Greek yogurt bowl with walnuts, berries, and chia served as a savory-sweet dinner side
320 kcal
Greek yogurt bowl with walnuts, berries, and chia served as a light dinner
430 kcal
Greek yogurt bowl with chia, walnuts, and berries
380 kcal
Greek yogurt parfait with berries, oats, and walnuts
430 kcal
Greek yogurt bowl with berries, chia, and walnuts
430 kcal
Greek yogurt parfait with berries, oats, and chia seeds
390 kcal
Greek yogurt bowl with berries, pumpkin seeds, and oats
430 kcal
Egg and cottage cheese veggie plate with whole-grain toast and berries
510 kcal
Greek yogurt parfait with berries, pumpkin seeds, and oats
390 kcal
Greek yogurt parfait with berries, oats, and pumpkin seeds
390 kcal
Greek yogurt berry bowl with chia seeds and walnuts
320 kcal
Greek yogurt fruit and seed lunch bowl
390 kcal
Greek yogurt bowl with oats, berries, chia seeds, and walnuts
430 kcal
Greek yogurt bowl with oats, berries, chia, and walnuts
480 kcal
Greek yogurt bowl with berries, oats, and pumpkin seeds
430 kcal
Greek yogurt fruit and oat bowl with pumpkin seeds
430 kcal
सीअर्ड चिकन, सॅल्मन, मसूर आणि भाजलेल्या मुळभाज्यांसह हार्वेस्ट बाउल
1250 kcal
Greek yogurt bowl with berries, chia seeds, and pumpkin seeds
390 kcal
समर बेरी योगर्ट पार्फे
180 kcal
समर बेरी, ओट आणि दही पार्फे
280 kcal
थंडगार आणि हलक्या गोडीचा समर बेरी कॉम्पोट
75 kcal
बदाम-बेरी क्रंचसह गरम मसूर आणि मशरूम बाउल
520 kcal
Greek yogurt parfait with berries, chia seeds, and oats
360 kcal
रोस्टेड स्वीट पोटॅटो, मशरूम आणि पालक बाउल विथ टोमॅटो-बेरी रेलिश
420 kcal
Greek yogurt berry chia parfait with pumpkin seeds
430 kcal
Greek yogurt bowl with pumpkin seeds and berries
320 kcal
Greek yogurt with berries and chia seeds
260 kcal
बेरी सॉस, व्हिप्ड क्रीम आणि पिठीसाखरेसह स्ट्रॉबेरी क्रेप्स
520 kcal
बटरयुक्त बटाटा प्युरी, लिंगनबेरी प्रिझर्व्ह आणि पॅन ग्रेव्हीसह स्वीडिश मीटबॉल्स
760 kcal
रास्पबेरी चॉकलेट बार
360 kcal